The New Diet Trend: Ketogenic Diet

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Everywhere you look, a fit and fab body is a guaranteed head turner and we all know that diet plays an integral part to achieve that. Lately, more and more fitness enthusiasts are discovering the benefits of the Ketogenic Diet. This is not a new concept since a lot of celebrities were making a buzz about it a few years ago. People are becoming more curious to try it and discover its benefits. Here are some of the basic things you need to know if you are planning to try and incorporate the Ketogenic Diet.

Ketogenic Diet or sometimes called Keto Diet is basically a low-carbohydrate and high-fat diet. This pushes the liver to produce ketones which will be used as energy. It also involves the process known as ketosis which is a natural process that the body initiates to help us survive when our food intake is low. The insulin levels drop and that promotes fat burning.

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Let’s talk about Ketogenic Diet benefits.

Of course, one of the sought after effects of Ketogenic Diet is weight loss. It also lowers down blood sugar level and that is why it is recommended for patients with Type 2 Diabetes mellitus. It is also believed to enhance mental functioning. This diet improves focus and concentration because the brain then avoids blood sugar spikes which make the body sluggish and drowsy. It is also very good for the skin as it reduces inflammation.

However, every pro has its cons. Ketogenic Diet may lead to constipation. This is due to dehydration. That is why it is highly encouraged to drink lots of water while on this diet. It can also cause cramping brought about by low levels of minerals in your body. In the beginning, reduced focus and low performance are expected as your body adjusts to this new diet regimen.

A ketogenic diet is comprised of low carbohydrates so you are instructed to avoid grains and fruits. You are encouraged to increase intake of fatty foods such as meats and vegetables. It is also advised to fast at some point and eliminate snack meals. Incorporate exercise and drink lots of water – this completes the Keto diet.

How do you know if your Ketogenic Diet is working?

There are signs and symptoms that you can observe. Funny as it may seem but bad breath is one of them. This is called “acetone breath”. Once ketones are produced in your body, it is partially excreted in your breath. You can also observe increased urination and increased thirst.

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A ketogenic diet, like other types of diet, must be thoroughly evaluated and tested according to your personal health needs and fitness goals. Should you need more information and education regarding this, it would be best to discuss this with your specialist or contact a therapist near you. He can provide you information if the Ketogenic diet suits you or at least, they can offer alternatives.

 

Good Food Good Mood

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It had been said that eating satisfying food can improve the mood of a person. The choices that we make when it comes to food affect the chemical reactions inside our body. There are some women who claim that if they have their per-menstrual syndrome they are craving so much food, more commonly sweets, delicacies, and chocolates. Ice cream makes people feel better. For healthier options, what should we grab and toss in our grocery bag?

Here are some of the list of food items that can spare you from anger issues because one is “hangry” or angry because you are hungry.

Go natural

Basically, processed foods should be avoided. It is no longer a surprise that fruits and vegetables should be on top of your list because it contains antioxidants which lower your risk in developing depression. For example, citrus fruits such as orange and lemon as well as dark green leafy vegetables affect the neurotransmitters that impact mood. If you are tired of cooking vegetable meals and eating fresh green salads, you can try mixing fruits and vegetables and make smoothies.

Chocoholic is good!

Chocolates, especially dark chocolates which are healthier, came as no surprise as well. It reduces cortisol levels in the body which is the chemical responsible for stress. In return, it increases endorphins which are responsible for a more positive and happy outlook. Cacao fruit where the chocolate came from is also a healthy choice. It can even be available in the form of cacao nibs. Not only it is flavorful but happiness in the tongue spreads all over your body.

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Do not skip meals

Most people get cranky and moody when they are hungry. Having a regular schedule when it comes to meals and knowing your body will be helpful. Take small frequent meals or if you are living a busy lifestyle and have hectic schedules; make it a point that you have light snacks that come in handy such as crackers in your pocket or candy. In that way, you will not be hypoglycemic, avoid a headache and being moody.

On the dot

Most of the people get cranky and moody when they are hungry. Having a regular schedule when it comes to meals and knowing your body will be helpful. Take small frequent meals or if you are living a busy lifestyle and have hectic schedules, make it a point that you have light snacks that come in handy such as crackers in your pocket or candy. In that way, you will not be hypoglycemic, avoid a headache and being moody.

Take vitamins or supplements

Studies have shown that Vitamin D improves the mood of the person. That is why when it is gloomy, some people get depressed when they are not exposed to the sun. Of course, seasons like winter or autumn have less sunny days. In addition, fish oil from fish also improves our state mind because it contains Omega 3. Salmon is a good choice as it contains high sources of Omega 3.

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It is no wonder health care professionals are instructing or recommending food and diet modification in fighting psychological problems such as depression and anxiety. This is because food choices have a great influence in our mental wellness; and when being sick and not physically healthy or constantly exhausted affects the mood of a person. Plan your meals that can help you feel better. So the next time you walk through the grocery aisles, make sure that you are choosing well because good food equals good mood.

 

Run The Talk: Here’s A New Way Of How Therapists Could Help

The most common type of therapy that people undergo is psychotherapy, which happens through a sit-down talk. It’s a one-on-one session wherein patients get the chance to express all their feelings, and they are also able to get advice from therapists. It is a proven way to take care of people’s mental health. A good therapist could help in problem-solving, stress coping, anger management, and behavioral changes.

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While talk therapy has its own set of benefits, some patients feel skeptical about its effects. Eye contact is tough to maintain especially when the patients are not that comfortable to sit in a room with just one person, and all they have to do is talk about the patients’ problems. Sometimes, patients feel uneasy and ashamed. It’s difficult to build a connection and an atmosphere of trust because some patients feel pressured to speak up.

To deal with these inhibitions of patients regarding talk therapy, therapists have found various ways of integrating it into an activity which may be more enjoyable than merely discussing. A starting point here is for therapists to know their patients’ interests and hobbies. They look into those activities and see where talk therapy could be added to the picture.

How Does Running Help The Mind?

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One of the most popular hobbies is engaging in sports, mainly running. On its own, running already provides various mental health benefits to people. Running has been proven to reduce the symptoms of clinical depression. It allows the body and the mind to relax, freeing it from the dangers of anxiety. People get better sleep and see fewer symptoms of insomnia.

Especially for those with a drug problem, running helps counter its adverse effects by normalizing the body’s functioning. Drugs disrupt the body’s production of dopamine and serotonin– the body’s happy hormones which trigger feelings of joy. Running, on the other hand, revitalizes the production of these hormones and other neurotransmitters.

Why Talk And Run At The Same Time?

Combining running with talk therapy, therefore, gives the patients the best of both worlds. According to therapists, patients prefer this type of therapy because it removes them from the awkwardness of monotonous talk therapy.

By integrating talk with running, therapists can build more cordial relationships when they run with patients because they appear more like a friend, instead of people who know better about mental health. While on the process, patients don’t feel pressured to speak up and they no longer feel ashamed of their feelings because the whole running experience ceases to appear like a typical therapy session; instead, it becomes a time well-spent with a friend.

During the run-and-talk therapies, patients become more comfortable to share their feelings because they are in their comfort zones. Therapists who do this with their patients say that while running, they can touch even more topics of discussion compared to when they merely sit down. This way, therapists can know more about their patients. They can understand better where their patients are coming from and from there; they are more equipped to give constructive advice.

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Lastly, the running and talking sessions allow patients to get in touch with nature. This experience has been proven to lift mood, calm the patients’ minds, and regulate their heartbeats and breathing. While they run, they get to see the bigger world around them too, which brings in various realizations for patients.

There are countless ways by which therapists could reach out to their patients, and the run-and-talk session is only one of them. A good starting point for this is getting in contact with therapists first, which may be via online means such as through BetterHelp. Once patients have gotten in touch with their therapists, it becomes easier to start out these all-new therapy sessions.

Why Walk, When You Can Run?

Have you ever thought about getting into shape? For most, they dislike the idea of what comes after that because it’s usually hard work and lot of effort on your part. It’s not so much that people don’t want to become healthier and fitter but rather they dislike the idea of the time and effort it’ll take. You cannot blame people for choosing the simplest option, walking seems far easier and less strenuous than running. However, running might just provide the best way forward for your health and the fitness help you need.

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Why Walk When You Can Run?

Starting off with a short 10 or 15-minute walk can be excellent and it’s the way to warm-up the body and gets used to the exercise. However, running can often bring about more positives. You are using your legs more and working the cardio fully so you can improve this as you run. Walking is good but running is a bit better! What’s more, you can improve your legs and the muscles there—and you even have the ability to cut your walking time down too. You can get to where you need to be faster and you stay in shape—there’s no better option!

Should You Start Running When you’ve been Inactive For So Long?

To be honest, running takes a lot out of you and when you haven’t done anything like this in a while it can be a little overwhelming at first. However, you need to ensure you warm your body up sufficiently in order to see the results. For instance, if you plan on running to work or to the local shops and back, you need to stretch your muscles. This will ensure you don’t tweak a hamstring and prevent muscles going into spasm. Secondly, you need to walk for the first few minutes so that you warm the leg muscles up before breaking into a soft run. There’s no need to go on a full thirty mile an hour blast but rather an easy sprint. This will be far more effective.

Can Running Get Your Body Into Shape?

Once your body gets used to the exercise and you continue to run on a daily or regular basis, the body can see a lot of improvements. For example, your legs are less tired when walking after a few weeks and are able to last longer. Instead of being out of breath walking up a flight of stairs or to the local shop five minutes away, they are stronger. What’s more, there is every opportunity for you to lose a little weight. Since you are running, you’re burning off fat and that can help with the weight loss regime too. However, if you do want to lose weight you have to eat sensibly so that you actually see an improvement. get the full report from http://www.runnersworld.com/other-voices/first-running-made-me-want-to-live-then-it-taught-me-how

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Get Into Shape and Make Your Body Stronger

Everyone seems to think running is boring and that after a little while they’ll give up. However, running can be fun and very effective. You can use an MP3 player to cheer you on as you run and you fit it in around your commitments so it’s a more convenient exercise option. Walking is good, but why walk when you can run? You have the ability to get more exercise and become a better person physically too.

 

20 Days No Sugar Diet

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I read from several articles over the internet a health challenge – no eating for sugar for 20 days! This program can be challenging since many people are certified lovers of sweet foods. As for me, all the viands I cook, there has to be a dash of brown sugar in it. So, how can you and I survive 20 days without sugar sweetness?

Anyway, if I wanted to make a change in my physical health, I had to do this. And so, I did with a few “tips and tricks” up my sleeve.

The two most important rules of all about sugar consumption:

  1. Consumption of refined sugars is prohibited. Refined sugars are brown sugar, corn syrup, and the likes.
  2. There should be no eating of artificial sweeteners like Splenda and Stevia, among others.

 

Spotting sugars in your meal

It’s easy as pie – read the food labels! By doing that, you will be able to read if the food you’re buying contains refined sugars or artificial sweeteners. How to know if that “ingredient” you’re reading is sugar? Here are some of its names:

  • Fructose
  • Cane juice
  • Caramel
  • Glucose
  • Rice syrup
  • Sucrose
  • Maltose
  • Panocha
  • Dextrin
  • Barley malt

Sugar has at least 60 names that you can read, right here.

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Does this mean that I can’t eat any natural sweet food?

The answer is no. You are allowed to eat naturally sweet foods like yogurt, fruits, and veggies. But of course, you need to eat these foods in their proper serving size and moderation, as well.

All you need is 20 days of abstaining from these “fake” foods, and after that, you will be the one saying NO to it. The challenge is good for 20 days, not even three weeks! You can do it!

 

The reasons for this challenge – why abstain from refined sugars and artificial sweeteners?

  1. The less sugar you eat, the more concentrated and invigorated you are. In a way, sugar slows the body and mind from functioning. It doesn’t do much good to you especially when eaten in large amounts.
  2. It will surely trim down your belly and waist. If you notice, overeating sugary foods will make your tummy bigger that’s because added sugars turn into fats. You don’t want that.
  3. When you skimp on sugar, you also skimp on fat and mental-health related issues like depression. Consumption of too much sugar can have that effect.
  4. Sugar, when added to different foods, can make it very delicious. When food is delicious, the tendency is that people overeat. It also means overeating in sugar and overconsumption of calories. Yes, high-calorie intake!
  5. As you go ahead with lessening your sugar consumption, your taste buds will change. You’ll find that natural foods are tasty as well and you’ll learn to appreciate it.

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How to do it?

You have to master your self-discipline, self-control, and determination. Avoid eating added sugars and if you can, stay away from processed foods, as well. It has lots of refined sugars in it. It means no soft drinks even the no-sugar kind, no fruit drinks, no cookies and candies, and the likes. Just make your natural breakfast food like fruit smoothies and oats with berries, grilled chicken on whole wheat bread for lunch and tuna and romaine salad for dinner.

Staying Active As A Family

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I’ve been training for years to run 10k next month, and I know how difficult it is to juggle having an active lifestyle and family life. Fitness seems to sound like it’s a distraction to family time. However, I have actually learned to do that, and in fact able to encourage my wife and kids to stay active with me as well.

Running is a physical activity that your whole family can take part in. Unlike baseball, badminton, or swimming, running can fit any level or ability. And take it from me – it does work for families with kids of any age and background. I’m sure you’ve heard of more stories like mine of how exercise, such as running and other physical activities, has helped improve the relationship of parents and children in every aspect. It strengthens the bond between partners, enhances the cognitive function, which is especially important for the kids, and it ultimately helps improve the overall health of the family.

In conjunction with running and different types of exercise, there are also other equally important things you can do to maintain or improve your family’s well-being.

 

  • Consider Nutrition. Research about what’s healthy and unhealthy for everyone. To make it more fun and enriching, include your children in the preparation of meals and snacks. This is so that they can learn about the relationship between eating healthy and staying active, which may motivate them to eat more vegetables and other superfoods. If they’re initially not into the greens, throw some in the sauces or soups so they won’t notice.

 

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  • Encourage The Children To Use Their Energy Positively. Outdoor activities reduce stress and anxiety and enhance concentration. Endorphins are especially abundant in energetic kids, and it would be great if they know how to channel these endorphins into a positive and healthy outlet, which is exercise. You and your partner do have these endorphins too, and if you run or exercise with her and the kids, then it only means a happier and healthier family.

 

 

 

  • Get Your Family Excited About Running. Not all kids are that easy to convince that exercise is an awesome way to be fun. If yours are among the difficult ones to persuade, perhaps you can try and disguise the exercise as a game that doesn’t necessarily take much effort to do, that it’s not a chore. Go to the park, for starters. Divide yourselves into two teams, one kid for each you and your wife. The rule is to find a route that will take you to the carnival or the movie theater via running, jogging, or walking. The team to arrive first wins, and gets a pass to the snacks and movies!

 

 

 

  • Incorporate Health Into Their Gadgets. Nowadays, people, including parents like us, can’t live without technology. Kids particularly are becoming less interested in going outdoors and joining physical activities either with friends or family. However, as parents, we must find a compromise, and we can find that in children’s apps that are great at getting them to run, dance, or walk – whatever healthy movements one can think of. The Nike mobile app is an example of a program that is geared toward helping families run together and record each of the member’s speed. The program has proven itself beneficial, and teenagers have been tracking their progress and excited to run not only to stay fit but to receive special gifts from Nike.

 

 

 

  • Set Short-Term And Long-Term Goals. You can set the short-term goal to be something that the kids want to have or go over the weekend, like an overnight stay at their cousins’ or that new pair of sneakers. Set it so that they can run at least three or four times during the week at a given speed. The long-term goal would be nice if it were something that the whole family can do, such as an interstate vacation when school ends. The motivation and interests peaks when aiming for goals that everybody will love.

 

 

Join Free Weekly Runs. You have trained together as a family, and assuming you’ve been doing well, a free weekly run organized by the community would make a wonderful experience. Weekly runs are usually less than 5 kilometers, and the rules are not at all rigid. You can jog or walk when you’re exhausted, and you can even stop if you think you can’t make a finish. You can start your family from there, and then go for the bigger runs after a few months. Go for the 10K or the marathon – go for it together.

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Making it to the finish line is such as amazing achievement, but so does losing weight through family dances or workouts, and lifestyle modification for everybody. All this shows off the determination, patience, and teamwork that have helped your family accomplish the goal, which is to improve the family’s well-being by staying active.

These Fad Diets Are Deadly Dangerous

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Blood Type Diet

Dr. Peter d’Adamo formulated this diet program. He explains that the food you eat reacts with your blood type. The doctor suggests that if you have blood type A, then, the vegetarian diet is best for you. If you have blood type O, you will benefit from eating more meat and fewer grains. With blood type B, a mix of food groups was advised. Blood type AB must eat a combination of what was suggested for blood type A and B.

Yes, it sounds like a “quack” and it is questionable as this way of eating can leave out specific food groups. It means lack of nutrients, in the long run.

Master Cleanse

Master Cleanse is a liquid diet to detox the body for 3 to 10 days. The first phase is called “ease in.” After that is the lemonade diet. There is a specific mix of lemonade drink which must be consumed up to 12 times a day. The last phase is called “ease out.”

What is the composition of this lemonade drink? It contains lemon juice squeezed, maple sauce, and cayenne which acts as a diuretic. All it loses is water weight and not fat. In no time, the weight expended will come back and will add some more. It’s not ideal. The fact that it promotes dehydration, exhaustion and dizziness make it even worse.

Run For Mental And Physical Health

Running has proven to be a very popular method of activity. You cannot blame people for choosing this method as it’s one of the easiest options available. There are some who don’t like to lift weights and who finds the same gym routines boring but with running you can constantly change things up. You can choose new routes and run alone or with fellow runners. However, you can run for mental and physical health. Not convinced? Read on to find out how running can benefit your mental health as well as your physical health.

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You Can Reduce Your Stress and Improve Upon Your Self Esteem

When you are stressed, your mental health takes the biggest brunt of the impact. You can feel more tired, unwilling to do anything and generally feel as though the world is closing in on you; which is why running is a good idea. This can be your stress relief and that can be fantastic for your mental health. What’s more, you have the ability to improve your self-esteem. Whether it’s because you lose a little extra weight or just generally feel more positive about yourself and your life, it can all help to ensure a healthy mental state. This is why running is so loved today.

Fight Against Depression and Meeting New People

You are not the only person running. More and more are choosing this method for a variety of reasons and you can meet new people while running. This can be more than useful when it comes to your mental state, especially if you don’t have a wide circle of friends. Running for mental health does make sense and you even have the ability to fight back against depression. When you run, you can feel the tension and stresses slipping away which might help fight a bout of depression.

Giving a Boost to the Fitness Levels

In truth, you are going to give your cardiovascular system a wonderful workout! You are going to see there are masses of improvement and can actually become healthier in many ways. Your fitness levels are going to go through the roof and you will start to feel a lot more positive about yourself too. Running is very easy to do and even if you only run for a short while you eventually can improve and pick up more distance.

You Lose Weight and Stay In Shape

Running takes a lot out of your body and since it’s working all the important muscles, it stimulates weight loss. If you are able to run enough miles to burn fat you will start to see some weight loss which is ideal. You can even stay in shape with running so even if you aren’t particularly looking to lose weight, you can ensure your body remains fits and active. This is why more people love to run than ever before. See more post from http://gorunjess.com/running-for-a-cause/ 

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Run and Enjoy Life

When you are looking for a new challenge, running can be it. You can absolutely adore what it offers you and how fun it can be. There are lots of amazing options when it comes to running and many great trails to take. Whether you want to lose weight or improve your mental health, running covers it all. Run for mental and physical health and you will love it.

 

Load Up On Energy-Giving Foods

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Why do you still feel tired even if you’ve slept eight hours the night before? The reason may be due to your diet. What have you been eating? If you are loading up on salty chips, junk, and fast food, then, you have your reason. These foods can really bring you down and make you lose energy.

Stop right there and throw all those XL bags of Cheetos and French fries from McDonald’s. You can’t eat this kind of junk every day. It will not only affect your body but will also affect your mental state. Now, try to eat healthy foods that can also give your body the energy it needs to function properly.

Here are some of those energy-giving foods:

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Amaranth

Eating a bowl of amaranth will give you energy for the next 8 hours. This food is rich in antioxidants and packed with vitamins and minerals. Amaranth grains are also filled with protein and it is responsible for keeping you satiated all throughout the day. This food has lysine which aids in Calcium absorption, produces body muscles and boosts energy. To top it off, amaranth is also quick to digest and greatly decreases the risk of contracting cardiovascular illnesses.

Winter Squash

This is one tasty vegetable that has so many varieties and benefits. It is not just good for the skin, but also healthy for the brain and body. Any variety of squash will provide you a boost in energy and will preserve it longer than any other food. Squash is also packed with Vitamin A, Vitamin C, Folate, healthy fats and Fiber, and it will keep you full all day long.

Eggs

If you go to bodybuilding gyms, you will see by the snack bar how these muscled men devour boiled whole eggs during their break. That’s because eggs are energy-giving foods and they need it for their workout. Apart from that, eggs are low in calories and yet, heavy on the stomach. It has Choline which facilitates brain progress, muscle movement, and metabolic function.

Black Beans

Another food that provides an energy burst is black beans. It is also fiber-enriched and vegans love it due to its protein qualities. Black beans have a low sodium content and are packed with certain vitamins and minerals. It lowers the blood pressure and lessens the risk of developing heart ailments. Eating black beans is also good for the digestive system as it limits constipation. It also helps in losing weight by inhibiting obesity-related illnesses, like diabetes.

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Home-produced Granola

Granola is healthy if you make it from scratch. Don’t buy that boxed granola from the store unless you want to get fat. Nonetheless, granola if homemade, is an energy-giving food. How do you make granola? Whole grains and oats, seeds like sunflower and chia, nuts like cashews, almonds and walnuts, dried fruits like dates, prunes, and raisins, and a bit of honey mixed all together is just perfect. There are many recipes online for healthy granola snacks that you can create from home.

 

Why do you need to eat foods that provide energy? First, it regulates the temperature of the body. Next, it is needed for people to breathe normally. After that, it also normalizes the heartbeat. Energy-giving foods also facilitate the development of muscles and tissues.

These foods are beneficial for the body because it provides an overall sense of wellness. Some people with stress issues, anxiety and depression can benefit from this food since it keeps the mind sharp and on the go, leaving no room for bad thoughts. Eat these foods daily and regularly to reap its many advantages.

Slow Distance Running And Its Benefits

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There are actually many advantages to doing long distance runs. Aside from building and strengthening the musculoskeletal system, it also develops the respiratory system. Plus, it’s an excellent method to release body toxins and clear your mind from the stress, anxiety, and pressures from the day’s work. Perhaps it’s time to try and mix long slow runs with your sprints.

If you’re a newbie at running, it may be hard to increase the stamina that it takes to do regular long-distance runs. A vital thing to keep in mind is your speed. It must be different after a few runs – varying average speed in a 5-kilometer than compared to when doing a 25-kilometer run. For some people, it’s always good to go with fast running and keeping the same speed. However, long-distance running at a slower speed has been proven to produce positive results, and more runners are encouraging their fellow runners to give it a try so they too can reap the benefits.

Definition Of Slow Running

Slow running is actually subjective, as each will have his or her speed. But a great method to identify a slow versus a fast run is to observe if one can make a constant conversation with a running mate. If he can talk while running, then that’s his slow-paced running speed.

Additionally, you can check your heart rate to determine what your slow speed is. Your rate should be at a range of 110 to 140 beats per minute if you are doing a gentle run. You’ll also notice that you’re breathing slowly without panting.

Benefits Of Slow Distance Running

  • It strengthens the muscles of the arms, legs, and torso
  • Regular slow running promotes an effective running form
  • It increases the body’s tolerance to physical discomfort, muscle soreness, and fatigue.
  • It instills patience and discipline.
  • It improves the status of the respiratory, musculoskeletal, and cardiovascular systems.
  • It increases muscle bulk and the number of muscle fibers, improving the muscles’ capacity to carry oxygen throughout the other parts of the body.
  • It strengthens the ligaments, joints, and tendons so they can withstand the stresses of slow and fast running.
  • It promotes physical and mental wellness.

Source: ourbeautifulplanet.org

Undeniably, there are a lot of health benefits of slow distance running, which is why it is a great idea to combine it with your sprints. This technique will help you develop into a better running enthusiast because you are training your mind and body to be versatile and withstand longer distances. And before you know it, you are actually burning more calories compared to when you were doing pure sprinting. Sooner or later, you’ll be ready for even the high-intensity training sessions.

Frequency Requirements For Slow Distance Running

Similarly, the frequency of runs you can do is subjective, and, of course, depends on how often an individual goes running.

A slow long-distance run is usually classified as 50% longer than regular running. If your running schedule is three times weekly, then you can do two regular runs and one long slow distance run. When you’ve done this for a month or so, you’ll eventually see the difference in the way you run and how you feel when you run.

If you’re a runner, you tend to track your distance when you start long distance running. But instead of doing just that, try tracking your time instead. For instance, if you do one long distance run in a week, try increasing your time by five to ten minutes in the succeeding weeks.

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If, however, you’re an amateur, you can start slow running at 45 minutes. This is important as it doesn’t only help build muscle strength and recovery, but it also helps release toxins from those worked up muscles. For runs that 45 to 90 minutes long, you’re boosting your body’s capacity to carry oxygen and building up your stamina without too much mental and physical stress.

If you run for more than 90 minutes, you are educating your body to improve your body’s ability to cope with the discomfort and soreness that comes with the aftermath of running.

Takeaway

Finally, slow distance running decreases the risk of injury, which is much higher in those individuals who do fast runs. For that reason alone, you should give long and slow distance running a chance for your body to adapt, build, and withstand the different intensities that the body – and life – encounters.